Asian Salad with Tempeh and Edamame

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I love asian flavors. The sweet and sour taste added to sesame composed for me the ideal dressing. Tempeh is like tofu: a vegan protein and made with soybeans. It’s perfect if you don’t eat meat or if you want a variation. What I really like about tempeh compared to tofu is the texture. It’s more dense and less soft and watery. You can also find it with multi-grains, which is delicious!

Further Food Nutritionist Commentary:

Similar to the fat content of olive oil, each tablespoon of sesame oil contains 13.6 g of fat, with 1.9 g of saturated fat. Olive oil has a milder taste and is the preferred option for daily cooking while sesame oil's bolder flavor composition is better for Asian stir frys and recipes. Albeit small, pumpkin seeds are nutrition powerhouses, providing manganese, copper, protein and zinc to one's meals. They also contain phytosterols, plant compounds and free radical scavenging antioxidants.

By Nikki Nies, MS,RD, LD

Asian Salad with Tempeh and Edamame

  • Prep Time:10 minutes
  • Cook Time:7 minutes
  • Servings: 2

Ingredients

250g of raw (multi-grains) tempeh
1 cup of sliced scallions
4 large carrots or 3 cups of grated carrots
½ cup of sunflower seeds or pumpkin seeds
¼ cup of sesame oil
¼ cup of olive oil
1/4 cup of teriyaki sauce less sodium
salt and pepper to taste
2 tablespoon of grated ginger
1 lemon juice oil
2 cups of edamame

Instructions

  1. Slice the tempeh in pieces.
  2. Add teriyaki sauce to a medium sauce pan. Add tempeh and ½ cup of water into the sauce pan. Cover on high heat and let cook for 2 minutes.
  3. Uncover and cook on all the tempeh sides. They should turn brown. Set aside when cooked.
  4. Grate carrots. Top with edamame and sliced scallions.
  5. Add tempeh on top.
  6. Prepare dressing and mix oils, ginger, lemon and season.
  7. Pour the dressing on the salad. Add seeds at the end.
  8. Enjoy!
Slice the tempeh in pieces. Add teriyaki sauce to a medium sauce pan. Add tempeh and ½ cup of water into the sauce pan. Cover on high heat and let cook for 2 minutes. Uncover and cook on all the tempeh sides. They should turn brown. Set aside when cooked. Grate carrots. Top with edamame and sliced scallions. Add tempeh on top. Prepare dressing and mix oils, ginger, lemon and season. Pour the dressing on the salad. Add seeds at the end. Enjoy!

Nutrition Information

Per Serving: Calories: 1294; Total Fat: 88 g; Saturated Fat: 11 g; Monounsaturated Fat: 40 g; Polyunsaturated Fat: 28 g; Cholesterol: 0 mg; Sodium: 752 mg; Potassium: 1279 mg; Carbohydrate: 85 g; Fiber: 22 g; Sugar: 27 g; Protein: 49 g

Nutrition Bonus:

Vitamin C: 39%; Vitamin A: 573%; Iron: 43%; Calcium: 28%

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